CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Everyone makes mistakes. Not everyone owns them.”
Learning starts with ownership.
No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.
To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what *others* could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.
Mobility
Couch Stretch
Pike Stretch
Puppy Pose
Activation
Erg Bike Warmup
2 Rounds:
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Hard
3 Rounds
30 Seconds Each:
Hollow Hold
Samson Stretch
Superman Hold
Spiderman + Reach
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Clean and Jerk
Take 15-20 minutes to build to a heavy single.
Take as many attempts as you would like at heavier weights within this time window
Record the heaviest weight lifted as your score for this piece
Metcon
Double Knot (Time)
For Time:
100 Double Unders
9 Bar Muscle-ups (21 Chest to Bar)
21 Squat Cleans (135/95)(95/65)
100 Double Unders
9 Bar Muscle-ups (15 Chest to Bar)
15 Squat Cleans (135/95)(95/65)
100 Double Unders
9 Bar Muscle-ups (9 Chest to Bar)
9 Squat Cleans (135/95)(95/65)
STIMULUS
DESCRIPTION
Today’s conditioning piece balances out higher skilled gymnastics movements with a moderate weight barbell
The squat cleans will decrease with each round while the double unders and bar muscle-up reps stay static
The intended time range for this workout is between 10-20 minutes
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 2 minutes or less
See the “subs” section for more options
BAR MUSCLE-UPS
If you have 9+ bar muscle-ups unbroken, we recommend completing this workout as written
If you’re not quite there, adjust the rep number or choose another variation listed in “subs”
This station is ideally cleared in 90 seconds or less within the workout
SQUAT CLEANS
Choose a moderate weight for these 45 total squat cleans
This should be a load that you could cycle for 12+ reps unbroken when fresh
STRATEGY
DOUBLE UNDERS
Take into account how the double unders will affect the bar muscle-ups that follow
If you know big sets will “gas” you, it’s better to break up your reps on the rope to balance your effort across the two movements
If you’re confident with bar muscle-ups under fatigue, consider working through larger sets of double unders
Think about the following options:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 40-30-20-10 or 25’s
5 Sets: 20’s
BAR MUSCLE-UPS
Envision how you would break-up 27 bar muscle-ups for time
Whatever you believe your strategy would be, try to hold that from the beginning
There is no right or wrong – we’re just looking for the strategy that maximizes your ability on this movement
Consider the following sets:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
SQUAT CLEANS
While this is a weight that you could likely cycle for ‘touch and go’ reps, quick singles might be the most consistent option from the beginning
You could also include a mix of ‘touch and go’ and quick singles to get ahead in the set